Bear Canyon CrossFit – SWEAT
Warm-up
Warm-up (No Measure)
40-20-10
1.Jumping Jacks
2.Air Squats
3.Lunges on left leg
4.Lunges on right let
5. Burpees
6. Pushup to Downdog
7. Sit-Ups
8. Russian Twist
9.V-ups
10.Crunches
Workout #1
Metcon (No Measure)
Lorenzo you are invited to workout with the class….. 🙂
AMRAP(with a partner) in thirty minutes
Session One:
0:00-10:00
Partner A Performs:
25 wall Balls
53 Double Unders
Partner B- max Abmat sit ups while partner A works- then switch
10:01-20:00 Perform:
Partner A:
30 Alternating Db Snatches 50/35
14 Box Jumps
Partner B Wall Sits (get your butt down )
Partner A works -then switch
20:01-30:00
12 Deadlifts 225/155
800 meter Row
Partner B – Max burpees
Partner A works- then switch